If you usually opt for building your own Subway sandwich come lunchtime, you’re going to love the chain’s new option. Subway recently rolled out its Signature Wraps Collection, featuring savory wraps in three different flavors: spinach, habanero, and tomato basil.
But how does the hoagie shop’s new carby offering stack up against its original loaves of bread? According to Subway’s nutrition, each wrap contains 300 calories, eight grams of fat (three and a half grams saturated), 690–780 milligrams sodium, 48–50 grams of carbs (0 to two grams of fiber, one gram of sugar), and eight to nine grams of protein.
For comparison, a six-inch portion of the 9-grain wheat bread contains 210 calories, two grams of fat (a half gram saturated), 270 milligrams of sodium, 40 grams of carbs (four grams of fiber, five grams of sugar), and eight grams of protein.
So if you’re opting for the Sweet Onion Chicken Teriyaki on a tomato basil wrap, you’re looking at 180 more calories, eight more grams of fat, 860 milligrams more sodium, and 13 grams more carbs than if you were to order it on the six-inch 9-grain wheat bread. And you’re only getting more protein in the wrap because Subway packs its tortilla options with double the meat of an average six-inch sub.
The bottom line: If you’re watching your waistline, going for the classic bread ‘wich is the better option — as the fresh loaves (namely, the 9-grain wheat, 9-grain honey oat, rye, multigrain flatbread, and harvest) offer more fiber than the wraps as well as less fat and sodium. To keep the muscle-building protein content high, opt for ordering double meat on your six-inch sub. For more go-to picks at Subway that won’t show up on your love handles, go for these 8 Diet Expert-Approved Orders at Subway.